Rows
involve the biceps and mid-upper back including the Trapezius,
Rhomboids and Posterior Deltoid (shoulder). During a row exercise;
the biceps contract to bend the elbow; the posterior deltoid,
teres major and latissimus dorsi (lats) contracts to bring
the arm back; the rhomboids and trapezius (traps) contract
to retract the shoulder blades; and the erector spinae (lower
back) contract to stabilize the spinal column. Rows are a
great exercise for correcting slouched shoulders and winging
of the scapula.

Starting
position: Bend forward at
the waist maintaining a neutral lower back and bent knees.

Movement:
Pull the dumbbells up towards
your body while retracting the shoulder blades.